November 20, 2019

Here is your Stamina Day WOD plus a post-WOD PUSH-UP CHALLENGE!! Let's get after it 👊

Wednesday Nov. 20, 2019

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)


2 minutes of cardio

1 Length pendulum walks

1 Length inch worm w/ push-up

2 Rounds of:

30 Singles

10 Squat...

November 19, 2019

Here are your Terrific Tuesday WODs!

Tuesday Nov. 19, 2019

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

KB Swing Press Warm-up:

1:00 Bike, Row, or 200M Run

10 Jumping Jacks

10 Russian KBS

L-arm KB Waiters Walk (Down/Back)

R-arm KB Waiters Walk (Down/Back)

10 American KBS

10 Two-Taps


November 18, 2019

Thanks to everyone who came out for the "FriendsKevening" today! We have the best CFD family and we are so thankful for all of you! For those who couldn't make were missed!!

After all of that food, we are ready for our Monday WODs!

Monday Nov. 18, 2019

CrossFit (...

November 17, 2019

We've got some whisky and tango coming to you tomorrow to celebrate 34 years of Kevin William!! Kevin has been a CFD athlete ever since the beginning! And just to throw it out there...there are no rope climbs, handstand push-ups, or single leg deck squats in the EWOD t...

November 16, 2019

BEAST Bootcamp:  

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!. 

7:45-8:30am - Boot Camp: A total body work out going back to that...

November 15, 2019

We now return to our regular programming...CHIPPER FRIDAY!!

Friday Nov. 15, 2019

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)


2:00 cardio machine

10 thoracic rotation R/L from plank position

10 Air Thrusters

1 Length Pendulum walks

1 Reverse Hurdlers walks + lunges


November 14, 2019

Here are your Fabulous Thursday WODs!

Thursday Nov. 14, 2019

CrossFit (7am/9am/5:30pm/7:30pm)


20 calories, then 2 rounds of:

10 Russian Baby Makers

5 Dive Bombers

10 DB Curl and Press

20 Second Ring Support hold

20 second dip hold


EMOM x 5 minutes:

1 Pausing Bac...

November 13, 2019

Here is your Wednesday Stamina Day WOD, courtesy of Coach Matty Man!

Wednesday Nov. 13, 2019

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)


2 minutes of cardio

20 H2H Swings

5 WTF w/push-up

10 Orange Squeezers

10 V-ups

10 Cossacks Lunges

Stamina Day WOD:

24 min AMRA...

November 12, 2019

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm) 


2 rounds of:

10 calories

10 Empty Bar (EB) Good mornings

10 EB Lunges (any position)

10 RDLs

10 EB Thrusters


A) Two sets for max reps of:

60 seconds of Stiff Leg Deadlift

Rest 60 seconds

Keep the weight light, around 25%...

November 10, 2019

Tomorrow, we will be programming the Three Wise Men Veteran’s Day Tribute WOD (CrossFit) and "21 Guns" Tribute WOD (Endurance) in honor of all the men and women who have served and continue to serve for our country. We will show our appreciation and honor for your sacr...

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